<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec Assault Bike<br />5 Front Squats (Empty Bar – Build Across)<br />5 Up downs<br />6 Lateral Bar Hops<br /><br />2. Workout Prep<br />3 sets: (with partner)<br />5/4 Calorie Bike (each)<br />3 Front Squats (build in weight)<br />2 Synchro Bar facing Burpees</p>

<p><strong>"Food Coma"</strong><br /><br />Freedom (RX’d)<br />Teams of 2<br />150/120 Calorie Assault Bike (Or 120/100 Calorie Echo)<br />100 Front Squats (135/95)<br />50 Synchro Bar Facing Burpees<br />(KG Conv: FS 61/43)<br /><br />Individual Option:<br />60/48 Calorie Assault Bike (Or 50/40 Calorie Echo)<br />50 Front Squats (135/95)<br />50 Bar Facing Burpees<br />(KG Conv: FS 61/43)</p><p><br />Independence<br />Teams of 2<br />120/100 Calorie Assault Bike (Or 100/80 Calorie Echo)<br />100 Front Squats (95/65)<br />40 Synchro Bar Facing Burpees<br />(KG Conv: FS 43/29)</p><p><br />Liberty<br />Teams of 2<br />100/80 Calorie Bike Erg<br />100 Dumbbell Front Squats (light)<br />30 Synchro Up Downs</p><p><br />Target time: 21-23 minutes<br />Time cap: 30 minutes</p><p><br /> </p>

<p><strong>Mayhem Mini-Pump&nbsp;– Arms/Core</strong><br /><br />4 Rounds<br />10 Deficit Pushups<br />10 Ring Rows-Feet Elevated<br />15 Inverted Skull Crusher<br />15 Incline Dumbbell Hammer Curls<br />10 Overhead Plate Situps<br />10 Strict Hanging Leg Raise<br />15 Oblique twists with medball (each side)<br />7 Alligator Rolls (each side)<br />50yd KB Front Racked/Overhead Carry (right racked/left overhead)<br />50yd KB Front Racked/Overhead Carry (right overhead/left racked)<br /><br />-Rest 2 min b/t round-</p>

<p>1 min couch stretch (each side)<br />1 min Bicep Wall Stretch<br />1 min Seal Pose</p>